# WO 2 Strength

2nd workout of the week. Strength training; Pull, Push and Legs.

## Warmup

- 1 × 5min Jogging
- 1 × 20 Arm Swings
- 1 × 20 Arm Circles
- 1 × 20 Forearm Rotations
- 1 × 20 Wrist Rotations
- 1 × 90s Wrist Flexibility Stretch
- 1 × 10 Cat-Cow
- 1 × 10 Scapula Rows
- 1 × 20 Side Lunges

## Strenght

- 3 × 8-12 Pike Push-Up (Elevated)
- 3 × 5-10 Dip - Straight Bar
- 3 × 10-20 Push-Up
- 3 × 3-8 Pull-Up
- 3 × 3-8 Chin Up
- 3 × 10-30s Pull Up Hold
- 3 × 15-30 Bodyweight Squat
- 3 × 30-60s Squat Hold